Sunday 9/29/19.... Bench Press - drop sets thrn am rap PC, DUBS, Pull ups

#1. Strength: Bench Press - Drop sets (5 rounds total)

#2. Conditioning: AMRAP - 10

       4 Power cleans
       24 DUBS
       10 Pull ups

#3. Cash out

       150 sit ups
       1000 meter row
       150 sit ups

Tuesday 9/24/19..... Squats

#1. Back squat: EMOM-10 do 2 back squats

#2. AMRAP-10 (ascending ladder front squats

     1 front squat
     5 slam balls
     2 front squats
     5 slam balls
     3 front squats
     5 slam balls
* adding 1 front squat each round until time runs out

Friday 9/13/19... partner WOD

conditioning: 3 rounds for time


     Amrap 2 minutes


    Partner #1.  holds plank


    Partner #2 amraps - 5 KB swings
                                     10 squats
                                     15 sit ups
* switch at 2 minutes (partner #1 starts where partner #2 stops partner #2 holds plank)


* Rest 2 minutes

Wednesday 9/11/19..... 17.5 open wod

Conditioning: 17.5 open


     10 rounds for time:


35 DUBS
9 Thrusters (95/65)

Sunday 9/8/19..... Bench press then Mark 35

#1. Strength: Bench press


#2. Conditioning: 7 Rounds

     5 Bench Press
     5 Power cleans
     35 Dubs

Friday 9/6/19..... deadlifts and wallballs

Conditioning: for time

     15 deadlifts
     30 wall balls

     12 deadlifts
     24 wall balls

     9 deadlifts
     18 Wallballs
   
     6 deadlifts
     11 Wallballs

     3 deadlifts
     6 Wallballs

Wednesday 9/4/19...... cleans, push ups, squats

Conditioning: 5 rounds for time

     10 power cleans

     20 push ups

     30 air squats

Monday 9/2/19.... tire flips, then.. front squats, slam balls, farmer carries

#1. Strength: tire flips

#2. Conditioning: 6 rounds for time

        6 front squats
        12 slamballs
        100 meter farmer carry

#3. Cash out: 3 rounds

       10 V ups
       10 hollow rocks
       10 Russian twists
       10 abmat sit ups